5 Shades of Gray Matter
Defining Peak Brain Performance
Whether you’re leading meetings at work, helping kids with homework, or just having a leisurely conversation over dinner…
Life is better when your brain is working at its best. Peak brain performance means…
Focus comes easily.
Your mind feels sharp.
You feel creative and clear.
You can confidently make decisions.
You have the mental energy and stamina to stay productive throughout the day.
Peak brain performance translates into greater success, deeper relationships, and more happiness in your life. If that sounds amazing, keep reading.
Ready for a better brain?
3 Hidden Health Factors that Affect Brain Performance
You need to know - your brain function is a byproduct of the health of your entire body. Sleep, food, stress, sunlight, inflammation, your gut, and relationships, all of these things will affect the health of your brain.
Here are 3 health factors (that most people never even think about) that can influence your memory and mental clarity:
1. Menopause
According to neuroscientist Lisa Moscani, estrogen is key to energy production in the brain. Changing estrogen levels at menopause mean altered energy production in the brain—triggering everything from hot flashes to mood swings to memory lapses.
2. Gut Health
The gut has been called the second brain because it produces many of the same neurotransmitters as the brain (including dopamine, serotonin, and GABA). Your gut and brain are connected through a communication network that researchers call the gut-brain axis. Plus—in people who struggle with digestive gas and bloating? Brain fog is common.
3. Blood Sugar
Blood sugar swings are bad news for the brain. When blood sugar is low, the brain struggles to access enough energy to function. When blood sugar is high, there are shifts in neurotransmitter levels that affect memory and focus. Over time, high blood sugar damages the blood vessels and compromises circulation to the brain.
These 3 health factors are important but not the whole story. Other reasons brain performance can suffer include chronic infections, exposure to environmental toxins, autoimmune disease, or poor circulation. In Functional medicine testing can uncover if any of these underlying issues are present.
Achieving peak brain performance will only be possible if you first optimize your overall body chemistry and health.
The best way to do that is to be proactive. We were taught to only see a doctor when we get sick, but what if I tell you, you need to see someone before you get sick. You need to understand the subtle signals of things turning the wrong way. It is possible through careful assessment to understand imbalances that may one day lead to a chronic disease condition. If you are not sure how, please feel free to schedule a free 15minute telephone conversation with me.
Foods & Supplements for Peak Brain Performance
If you want more mental clarity, focus, creativity, and stamina…you’ve got to start with food and nutrition.
Brain-boosting foods tend to be rich in antioxidants (to protect brain cells from damage), healthy fats (to build fluid nerve cell membranes), or B vitamins (for neurotransmitter and energy production).
Load up on these foods to give your brain an extra advantage:
Berries as a source of antioxidants
Broccoli as a source of antioxidants
Avocados as a source of healthy fats
Nuts and seeds as a source of B vitamins and healthy fats
Eggs as a source of choline (considered to be part of the B vitamin family) for neurotransmitter production
Nutritional supplements to boost and enhance mental performance.
Choline
Choline is a building block for acetylcholine (a chemical messenger in the brain), phosphatidylcholine (building nerve cell membranes), and sphingomyelin (protection around nerves). If you don’t eat eggs every day, you may not be getting the recommended amount.
2. Magnesium Threonate
Magnesium is needed for neurotransmitter production, energy production, and nerve signaling. Magnesium threonate is a readily absorbed form that crosses the blood-brain barrier to boost levels of magnesium in the brain.
3. Bacopa, Ginseng, Ginkgo, etc.
These and other herbs support healthy brain function. They are categorized as “adaptogenic” herbs because they help your body adapt and be more resilient to stress. Herbs typically act by multiple mechanisms at once. Ginkgo, for example, has antioxidant effects, protects nerve cell health, and supports circulation to the brain.
4. Lion’s Mane, Cordyceps, and Reishi
Often called “medicinal mushrooms,” these supplements support a healthy gut microbiome (which links to the gut-brain axis), boost antioxidant defenses, and support growth factors in the brain. They are popular for supporting memory, focus, and concentration.
I share this list to give you a glimpse of the possibilities. Please do not go out to the health food stores to buy all of these supplements. The reality is that you might benefit from one or two but not all of them. It is always best to work with a practitioner who can determine your risks and underlying conditions, and then your approach is far more personal and specific.
5 Habits to Boost Brain Power
If you feel like your brain is clouding over? You’re having trouble staying focused? Or maybe simple tasks are just taking much longer than they should?
It could be that your brain needs a little boost.
We’ve talked about powering the brain with food and supplements, but that’s only part of the story. Brain function also depends on your everyday activities, movement, emotions, stress level, and more.
If you really want to achieve peak brain performance, consider adding in one or more of these 5 habits to boost brain power...
1. Move Your Body
Exercise gets your circulation flowing, reduces stress, and boosts your mood. It also triggers production of brain-derived neurotrophic factor (BDNF), which maintains the health and connectivity of neurons in the brain.
2. Play Brain Games
Any activity that stimulates the brain qualifies as a brain game. Games like chess, Sudoku, or crossword puzzles enhance critical thinking and problem solving. Creative activities like drawing or playing a musical instrument help build new connections in the brain. Not sure what to do? Try a brain game app!
3. Practice Deep Breathing
Your brain needs oxygen. Deep breathing brings in more oxygen for the brain while also triggering a relaxation response to relieve stress—all of which are needed for peak brain performance.
4. Meditate
The benefits of meditation extend far beyond relaxation. Meditation can help relieve stress and anxiety and boost mood. It can support mental clarity, focus, memory, and overall brain performance.
5. Program Positivity
A happy brain has the mental freedom to think clearly and come up with creative solutions. You can program your brain to be more positive by intentionally enjoying small moments of the day—whether it’s that first sip of coffee, completion of a small task, or greeting your loved ones at the end of the day.